Work with barriers

Distinguish practical constraints from discomfort and adapt without blame.

How to use it

Work with a manageable everyday situation. The sequence below is an invitation, not an assessment. You can skip by ending the exercise, correct your wording, or stop at any time.

1. What values-led step would you like to take?
2. What external constraints and internal experiences might get in the way?
3. Which constraints need problem-solving or support? Which feelings could come along without deciding the action?
4. What smaller plan is realistic, and what if it does not work?

With mira

Open this technique in mira. Review the selection before starting. This scripted exercise can run offline; it makes no AI requests. Your answers are saved on this device in the session's encrypted exercise state. They are not automatically inserted into ordinary AI chat.

Scope and source

An original self-reflection adaptation of ACT principles, not a complete treatment protocol or a clinically validated chatbot intervention. It cannot assess risk. Avoid overwhelming or traumatic material; stop if distressed and consider qualified support. Acceptance never means accepting abuse, danger, or an unwanted situation.

Steven C. Hayes, Kirk D. Strosahl, and Kelly G. Wilson, Acceptance and Commitment Therapy: The Process and Practice of Mindful Change, 2nd edition (2012). ACBS: the ACT model.

Executable Pattern Markdown

The same version-1 source is bundled in mira. This view is for inspection; it does not execute automatically.

:language 1
:title "Work with barriers"
:output outcome
= focus "Distinguish practical constraints from discomfort and adapt without blame."
!use therapy.ready as readiness {
    :with focus
}
?branch {
    :when readiness.decision.value == "begin" -> explore
    :when readiness.decision.value == "support" -> support
    :else -> declined
}
explore:
!ask step1 {
    What values-led step would you like to take?
}
!ask step2 {
    What external constraints and internal experiences might get in the way?
}
!ask step3 {
    Which constraints need problem-solving or support? Which feelings could come along without deciding the action?
}
!ask step4 {
    What smaller plan is realistic, and what if it does not work?
}
!show {
    Your reflection, in your own words:

    1. {{step1}}
    2. {{step2}}
    3. {{step3}}
    4. {{step4}}

    You may leave this here. Nothing needs to feel resolved.
}
= outcome "reflected"
-> end
support:
!show {
    Stop the exercise. If anyone is in immediate danger, contact local emergency services. Reach a trusted person or qualified crisis support if you can. This exercise cannot provide emergency care.
}
= outcome "support_requested"
-> end
declined:
!show {
    We can leave this here. You do not need to explain or finish.
}
= outcome "declined"
-> end